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  6. Dried fruit vs. Heart of palm

Dried fruit vs. Heart of palm — In-Depth Nutrition Comparison

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The main differences between dried fruit and heart of palm

  • Dried fruit has more vitamin E, fiber, vitamin A, carbs, iron, and vitamin B3; however, heart of palm has more vitamin B6, copper, zinc, and potassium.
  • Daily need coverage for vitamin B6 for heart of palm is 51% higher.
  • Heart of palm has 60 times less vitamin A than dried fruit. Dried fruit has 180µg of vitamin A, while heart of palm has 3µg.

Food types used in this article are Apricots, dried, sulfured, uncooked and Hearts of palm, raw.

Infographic

Dried fruit vs Heart of palm infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +205.6%
Contains more IronIron +57.4%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +214.3%
Contains more PotassiumPotassium +55.4%
Contains more CopperCopper +87.8%
Contains more ZincZinc +856.4%
Contains more PhosphorusPhosphorus +97.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 27% 0% 1% 10% 13% 42% 17% 0% 187% 0% 0% 18%
Contains more Vitamin AVitamin A +5900%
Contains more Vitamin EVitamin E +766%
Contains more Vitamin B3Vitamin B3 +187.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B6Vitamin B6 +466.4%
Contains more FolateFolate +140%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Heart of palm DV% diff.
Vitamin B6 0.143mg 0.81mg 51%
Copper 0.343mg 0.644mg 33%
Zinc 0.39mg 3.73mg 30%
Vitamin E 4.33mg 0.5mg 26%
Fiber 7.3g 1.5g 23%
Vitamin A 180µg 3µg 20%
Potassium 1162mg 1806mg 19%
Fructose 12.47g 16%
Carbs 62.64g 25.61g 12%
Iron 2.66mg 1.69mg 12%
Vitamin B3 2.589mg 0.9mg 11%
Phosphorus 71mg 140mg 10%
Manganese 0.235mg 10%
Vitamin B5 0.516mg 10%
Vitamin C 1mg 8mg 8%
Vitamin B2 0.074mg 0.18mg 8%
Calories 241kcal 115kcal 6%
Magnesium 32mg 10mg 5%
Calcium 55mg 18mg 4%
Folate 10µg 24µg 4%
Selenium 2.2µg 0.7µg 3%
Vitamin B1 0.015mg 0.05mg 3%
Vitamin K 3.1µg 0µg 3%
Choline 13.9mg 0mg 3%
Protein 3.39g 2.7g 1%
Protein per 100 calories 1.4g 2.3g N/A
Calories per 10 g protein 711kcal 426kcal N/A
Weight per 100 calories 41g 87g N/A
Fats 0.51g 0.2g 0%
Net carbs 55.34g 24.11g N/A
Sugar 53.44g 17.16g N/A
Starch 0.35g 0%
Sodium 10mg 14mg 0%
Saturated fat 0.017g 0.046g 0%
Monounsaturated fat 0.074g 0.005g 0%
Polyunsaturated fat 0.074g 0.089g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +25.6%
Contains more FatsFats +155%
Contains more CarbsCarbs +144.6%
Contains more WaterWater +125%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -63%
Contains more Mono. FatMonounsaturated fat +1380%
Contains more Poly. FatPolyunsaturated fat +20.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.